Posts tagged with ‘unilateral training’

  • WOD Blog | Workout of the day

    THURSDAY 13-12-2018

    - by Admin

    HAPPY BIRTHDAY TO NATANYA BRITZ!

    CROSSFIT

    5 supersets of:
    5 box step-ups per leg, heavy DBs/KBs
    15 glute bridge off box

    Then, 5 supersets of:
    10 single arm DB row
    15 DB scaption

    Finisher:
    400m sled drag for time

    Work in groups to rest while your partner works. Each person must accumulate 400m

    ENDURANCE CLUB

    WARM-UP

    Animal crawl series
    10m of each x 2 rounds

    CONDITIONING

    @0:00
    400m front carry, 55/35

    @10:00
    2km row time trial

  • WOD Blog | Workout of the day

    FRIDAY 07-12-2018

    - by Admin

    HAPPY BIRTHDAY TO LUCA LUPATO!

    A: STRENGTH CONDITIONING

    Sumo deadlift
    5 x 5, ascending

    Superset with:

    Max kipping ring dips in 30 seconds

    B: CONDITIONING

    For time:
    21 left arm DB snatch, 30/22.5
    21 right arm DB snatch, 30/22.5
    21 pistols/leg
    15 left arm DB snatch, 30/22.5
    15 right arm DB snatch, 30/22.5
    15 pistols/leg
    9 left arm DB snatch, 30/22.5
    9 right arm DB snatch, 30/22.5
    9 pistols/leg

     

  • WOD Blog | Workout of the day

    MONDAY 05-11-2018

    - by Admin

    A. CONDITIONING

    EMOM 16:
    1: 8 Dbl KB front rack reverse lunges/leg, heavy

    2: 20 sit-ups
    3: 15/12 cal. bike
    4: Rest

    B: STRENGTH

    Level 1 –┬áPaused front squat
    5×3, all heavy

    Level 2 –┬áPaused back squat
    5×2, 80%

  • WOD Blog | Workout of the day

    FRIDAY 29-12-2017

    - by Admin

    3 rounds for time of:

    10 dumbbell OHS, left arm
    5 bar muscle-ups
    10 dumbbell OHS, right arm
    5 bar muscle-ups

    USE 22.5/15kg DB OR 24/16kg KB